19th February 2009

Preparation - Week 4 - Block 1

06:45am - Wake up

• 7 Hours sleep
• Heart Rate 46 / 67
• 76.2kg

Another good sleep. No aches. Practiced new core strength and breathing exercises last night, its going to take some doing, will continue them at work today.

08:00pm Workout - 1Hr FM / x4 5Min FP

Another solid workout on turbo, again no problems with position or posture. Concentration was better and reflected in the stats, managing to keep a smooth cadence. Keeping to the workout zone upper limit (151) was challenging but greatly improved by remembering the breathing exercises from last night. One day all these things to remember will come together...

Felt great on the drops again, effects of which can be seen during the last interval breathing deeply and concentrating on maintaining 110 rpm.

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x3 30Sec FP
5Min	FP	238	107	150
5Min	FM
5Min	FP	248	109	151
5Min	FM
5Min	FP	232	108	153
5Min	FM
5Min	FP	238	109	156
10Min	Warmdown
		243	108	150.5